Soy inogona kubatsira kune vanopona cancer uye avo vanorwara negomarara
Kune huwandu huri kukura hwemishumo yekutsvagisa inoratidza kuti chikafu chesoya chinogona kubatsira kudzivirira nekurapa cancer. Zvinhu zvinoshanda zvesoya bhinzi dzinofungidzirwa kuti dzinoita izvi zvinobatsira isoflavone (isoflavonoids), iyo inonyanya kukosha (inoumba hafu yemaisoflavone ese musoya) igenistein. Genistein inokwanisa kusunga kune estrogen receptors uye zvishoma kudzivirira zvirwere-zvinokonzera zvinokonzerwa neestrogen. Nekuda kweizvi, inoderedza kukura kwegomarara rinoenderana neestrogen, senge rezamu negomarara reovarian.
Mukuwedzera, genistein inokwanisa kusunga nenzira yakafanana kune testosterone receptors, nokudaro kuderedza kukura kwekenza yeprostate. Genistein inewo zvimwe zvinhu - zvinokanganisa kukura kweangiogenesis (iyo nzira iyo mamota anoumba iwo ega network yeropa inosimudzira kukura kwavo) uye ma enzymes (akadai se tyrosine kinase) anobatanidzwa zvakananga mukukura uye kudzora kushanda kwe. kenza masero. Izvi zvinhu zvegenistein zvinotendwa kuti zvinobatsira mukurwisa magomarara akasiyana siyana.
Huwandu hweisoflavones hunodiwa nevarwere vegomarara zuva nezuva hunowanikwa mune maviri kusvika matatu masevhisi ezvigadzirwa zvesoya. Kudyiwa kwemukaka wesoya kapu imwe chete; kushumirwa kwe tofu kunongori maonzi mana (zvishoma zvinopfuura zana magiramu). MuJapan, pamwe neChina neSingapore, kudyiwa kwechikafu chesoya kunofungidzirwa kuti ndiko kwakanyanya kukonzera kuderera kwegomarara remudumbu, rezamu uye reprostate. Chimwe chinhu chakakosha chekudya ndechekudya kwemafuta mashoma-akazara. Pamwe chete ne tofu, maJapan anodya miso soup, nato uye tempeh, pamwe chete nezvimwe zvigadzirwa zvesoya. Nekuda kweizvi, miviri yavo inogamuchira 40-120 mg yesoya isoflavones zuva nezuva. Chikafu cheEuropean chikafu chine isingasviki 5 mg ye isoflavones pazuva.
Vanhu vane kenza vanoda kudya kwakawanda-koriori, puroteni yakawanda, ine mafuta mashoma. Zvokudya zvesoya zvine mapuroteni akawanda uye zvishoma mumafuta. Semuenzaniso, inenge 33% yemakori muJapan tofu inobva kumafuta.
Vamwe vanogadzira vanopa soy protein poda yezvinwiwa zvine yakawedzera isoflavones, pamwe ne phytic acid munyu uye saponins. Ichi chigadzirwa chakanangana nevanhu vasina mukana wekushandisa zvigadzirwa zvesoya zvakakwana uye havagone kuwana huwandu hunodiwa hwezvinhu zvinogona kubatsira (60-120 mg pazuva). Iyo poda ine 60mg ye isoflavones mune 28g inoshumira. Iyo zvakare yakakosha sosi yeprotein ine 13g pasevhisi uye haina kubva kune soy polysaccharides inokonzera indigestion uye flatulence. Nekusanganisa poda mu blender ne yogurt uye michero, unogona kuwana chikafu chinonaka chine fiber yakakwana, makhahydrates, mavitamini, uye zvishoma zvemafuta ane utano. Varwere vegomarara vasingadyi zvigadzirwa zvesoya vanokurudzirwa kuti vadye maviri masevhisi echinwiwa pazuva. Iyi poda inogona kuwedzerwa kune ndiro ne tofu uye mupunga, nokudaro kuwana chiyero cheprotein uye makhahydrates.
Vanhu vane gomarara vanogona kusangana nematambudziko sekuderera kwechido. Muchikamu, izvi mhedzisiro yebasa rekenza maseru uye maitiro e immune system, uye muchikamu - mhedzisiro yeyakajairwa anti-cancer therapy. Kuwanda kwezvokudya zvinopedzwa kunoderedzwa. Panzvimbo pekudya katatu pazuva, murwere anogona kuenderera kune mana kusvika matanhatu ekudya, achipa muviri chiyero chinodiwa chezvinovaka muviri.
Kunyange zvazvo kudya kwakanyatsonaka kwezvokudya zvinovaka muviri kunokurudzirwa sechikafu chinotsiviwa, zvikafu zvechisikigo zvine chimiro chakafanana chekudya zvine hutano; izvi zvekupedzisira, zvakare, zvakachipa zvakanyanya.
Semuenzaniso, tofu chigadzirwa chinogona kushandiswa kupfumisa hutano hwevarwere vekenza; panguva imwe chete, inopa muviri ne isoflavones.
Sezvo mutemo, tofu inotengeswa mumabhegi. Mushure mokuzarura purogiramu, shenesa tofu, cheka kuita zvidimbu chiyero chinodiwa, uye uchengetedze zvakasara mumvura, mumudziyo wakavharwa, mufiriji. Mvura inofanira kuchinjwa nguva dzose apo tofu inotorwa, kana kuti mamwe mazuva ose. Yakavhurwa tofu inofanira kushandiswa mukati memazuva mashanu. Tofu inogona kupiswa muchoto.
Mupunga chikafu chine makabhohaidhiretsi nemacalories. Inotorwa nyore nyore nemuviri. Imwe kapu yemupunga wakabikwa ine macalorie 223, 4,1 g eprotein, 49 g yemacarbohydrates, uye 6 g emafuta. Iyo automatic rice cooker yakanakira kubika mupunga nekukurumidza uye inovimbisa mhedzisiro yakanaka. Mupunga wasara wakabikwa unogona kuchengetwa mumudziyo wakavharwa mufiriji uye wopiswazve mukati meminiti.
Kazhinji, tofu uye mupunga zvinogona kuva zvitubu zvezvose zvinovaka muviri - macalorie, mapuroteni uye makhahydrates. Panguva imwecheteyo, dzine huwandu hwemafuta.
Zvinwiwa zvinovaka muviri musanganiswa wevhitamini nemamineral. Zvokudya zvinowedzera zvinowanikwawo mufomu yepiritsi. Nekudaro, zvigadzirwa izvi hazvina phytonutrients senge isoflavones inowanikwa mu soy.
Iwe unogona kusanganisa tofu uye mupunga nemiriwo, sosi yekuwedzera makhahydrates. Kana mamwe mafuta achidikanwa, chidimbu chidiki chewanuts (85% yemakoriyori avo ari muchimiro chemafuta; mamwe mapuroteni) kana teaspoon yemafuta yemiriwo inogona kuwedzerwa.
Yakaderera mumafuta uye faibha, tofu yakanakira sechikafu kana, ine zvimwe zvinongedzo, sekudya kwakakwana. Huwandu hwechikafu chakadaro, mune fomu yakatsenga, haipfuure zvakanyanya huwandu hwezvigadzirwa zvemvura. Zvakakosha, mutengo wekudya tofu uye mupunga une vhitamini nemamineral supplements chikamu chimwe muzvitatu chemutengo wezvinwiwa zvinovaka muviri.